Dumbbell High Pull vs Dumbbell Upright Row Strength Standards
Compare your dumbbell high pull and dumbbell upright row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use – Movement is performed using two dumbbells simultaneously and Total paired-dumbbell load is used, meaning both dumbbells combined. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell High Pull vs Dumbbell Upright Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell high pull and dumbbell upright row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell high pull and dumbbell upright row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell High Pull / Dumbbell Upright Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell High Pull vs Dumbbell Upright Row Standards
How to read the table: The first number is Dumbbell High Pull; the second is Dumbbell Upright Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 64 / 31 lb 29 / 14.1 kg | 101 / 48 lb 45.8 / 21.8 kg | 137 / 70 lb 62.1 / 31.8 kg | 174 / 95 lb 78.9 / 43.1 kg |
| 130 lb 59 kg | 68 / 33 lb 30.8 / 15 kg | 106 / 50 lb 48.1 / 22.7 kg | 144 / 74 lb 65.3 / 33.6 kg | 183 / 100 lb 83 / 45.4 kg |
| 140 lb 63.5 kg | 71 / 34 lb 32.2 / 15.4 kg | 112 / 53 lb 50.8 / 24 kg | 152 / 78 lb 68.9 / 35.4 kg | 193 / 105 lb 87.5 / 47.6 kg |
| 150 lb 68 kg | 74 / 36 lb 33.6 / 16.3 kg | 117 / 56 lb 53.1 / 25.4 kg | 159 / 81 lb 72.1 / 36.7 kg | 202 / 110 lb 91.6 / 49.9 kg |
| 160 lb 72.6 kg | 78 / 37 lb 35.4 / 16.8 kg | 122 / 58 lb 55.3 / 26.3 kg | 166 / 85 lb 75.3 / 38.6 kg | 210 / 115 lb 95.3 / 52.2 kg |
| 170 lb 77.1 kg | 81 / 39 lb 36.7 / 17.7 kg | 127 / 60 lb 57.6 / 27.2 kg | 173 / 88 lb 78.5 / 39.9 kg | 219 / 120 lb 99.3 / 54.4 kg |
| 180 lb 81.6 kg | 84 / 41 lb 38.1 / 18.6 kg | 132 / 63 lb 59.9 / 28.6 kg | 179 / 92 lb 81.2 / 41.7 kg | 228 / 124 lb 103.4 / 56.2 kg |
| 190 lb 86.2 kg | 87 / 42 lb 39.5 / 19.1 kg | 137 / 65 lb 62.1 / 29.5 kg | 186 / 95 lb 84.4 / 43.1 kg | 236 / 129 lb 107 / 58.5 kg |
| 200 lb 90.7 kg | 90 / 43 lb 40.8 / 19.5 kg | 142 / 67 lb 64.4 / 30.4 kg | 192 / 98 lb 87.1 / 44.5 kg | 244 / 133 lb 110.7 / 60.3 kg |
| 210 lb 95.3 kg | 93 / 45 lb 42.2 / 20.4 kg | 146 / 69 lb 66.2 / 31.3 kg | 199 / 102 lb 90.3 / 46.3 kg | 252 / 138 lb 114.3 / 62.6 kg |
| 220 lb 99.8 kg | 96 / 46 lb 43.5 / 20.9 kg | 151 / 72 lb 68.5 / 32.7 kg | 205 / 105 lb 93 / 47.6 kg | 260 / 142 lb 117.9 / 64.4 kg |
| 230 lb 104.3 kg | 99 / 48 lb 44.9 / 21.8 kg | 156 / 74 lb 70.8 / 33.6 kg | 211 / 108 lb 95.7 / 49 kg | 268 / 147 lb 121.6 / 66.7 kg |
| 240 lb 108.9 kg | 102 / 49 lb 46.3 / 22.2 kg | 160 / 76 lb 72.6 / 34.5 kg | 217 / 111 lb 98.4 / 50.3 kg | 276 / 151 lb 125.2 / 68.5 kg |
| 250 lb 113.4 kg | 104 / 50 lb 47.2 / 22.7 kg | 165 / 78 lb 74.8 / 35.4 kg | 223 / 114 lb 101.2 / 51.7 kg | 283 / 155 lb 128.4 / 70.3 kg |
| 260 lb 117.9 kg | 107 / 52 lb 48.5 / 23.6 kg | 169 / 80 lb 76.7 / 36.3 kg | 229 / 117 lb 103.9 / 53.1 kg | 291 / 159 lb 132 / 72.1 kg |
| 270 lb 122.5 kg | 110 / 53 lb 49.9 / 24 kg | 173 / 82 lb 78.5 / 37.2 kg | 235 / 120 lb 106.6 / 54.4 kg | 298 / 163 lb 135.2 / 73.9 kg |
| 280 lb 127 kg | 113 / 54 lb 51.3 / 24.5 kg | 177 / 84 lb 80.3 / 38.1 kg | 241 / 123 lb 109.3 / 55.8 kg | 306 / 167 lb 138.8 / 75.7 kg |
| 290 lb 131.5 kg | 115 / 56 lb 52.2 / 25.4 kg | 182 / 86 lb 82.6 / 39 kg | 247 / 126 lb 112 / 57.2 kg | 313 / 171 lb 142 / 77.6 kg |
| 300 lb 136.1 kg | 118 / 57 lb 53.5 / 25.9 kg | 186 / 88 lb 84.4 / 39.9 kg | 252 / 129 lb 114.3 / 58.5 kg | 320 / 175 lb 145.1 / 79.4 kg |
Women’s Dumbbell High Pull vs Dumbbell Upright Row Standards
How to read the table: The first number is Dumbbell High Pull; the second is Dumbbell Upright Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 18 lb 17.7 / 8.2 kg | 62 / 29 lb 28.1 / 13.2 kg | 87 / 43 lb 39.5 / 19.5 kg | 112 / 60 lb 50.8 / 27.2 kg |
| 110 lb 49.9 kg | 41 / 20 lb 18.6 / 9.1 kg | 66 / 31 lb 29.9 / 14.1 kg | 93 / 46 lb 42.2 / 20.9 kg | 120 / 63 lb 54.4 / 28.6 kg |
| 120 lb 54.4 kg | 44 / 21 lb 20 / 9.5 kg | 70 / 33 lb 31.8 / 15 kg | 98 / 49 lb 44.5 / 22.2 kg | 127 / 67 lb 57.6 / 30.4 kg |
| 130 lb 59 kg | 46 / 22 lb 20.9 / 10 kg | 74 / 35 lb 33.6 / 15.9 kg | 104 / 52 lb 47.2 / 23.6 kg | 134 / 71 lb 60.8 / 32.2 kg |
| 140 lb 63.5 kg | 49 / 23 lb 22.2 / 10.4 kg | 77 / 36 lb 34.9 / 16.3 kg | 109 / 54 lb 49.4 / 24.5 kg | 140 / 74 lb 63.5 / 33.6 kg |
| 150 lb 68 kg | 51 / 24 lb 23.1 / 10.9 kg | 81 / 38 lb 36.7 / 17.2 kg | 114 / 57 lb 51.7 / 25.9 kg | 147 / 78 lb 66.7 / 35.4 kg |
| 160 lb 72.6 kg | 53 / 25 lb 24 / 11.3 kg | 85 / 40 lb 38.6 / 18.1 kg | 119 / 60 lb 54 / 27.2 kg | 153 / 81 lb 69.4 / 36.7 kg |
| 170 lb 77.1 kg | 55 / 26 lb 24.9 / 11.8 kg | 88 / 41 lb 39.9 / 18.6 kg | 124 / 62 lb 56.2 / 28.1 kg | 160 / 85 lb 72.6 / 38.6 kg |
| 180 lb 81.6 kg | 58 / 27 lb 26.3 / 12.2 kg | 91 / 43 lb 41.3 / 19.5 kg | 129 / 64 lb 58.5 / 29 kg | 166 / 88 lb 75.3 / 39.9 kg |
| 190 lb 86.2 kg | 60 / 28 lb 27.2 / 12.7 kg | 95 / 44 lb 43.1 / 20 kg | 133 / 67 lb 60.3 / 30.4 kg | 172 / 91 lb 78 / 41.3 kg |
| 200 lb 90.7 kg | 62 / 29 lb 28.1 / 13.2 kg | 98 / 46 lb 44.5 / 20.9 kg | 138 / 69 lb 62.6 / 31.3 kg | 178 / 94 lb 80.7 / 42.6 kg |
| 210 lb 95.3 kg | 64 / 30 lb 29 / 13.6 kg | 101 / 48 lb 45.8 / 21.8 kg | 143 / 71 lb 64.9 / 32.2 kg | 184 / 98 lb 83.5 / 44.5 kg |
| 220 lb 99.8 kg | 66 / 31 lb 29.9 / 14.1 kg | 105 / 49 lb 47.6 / 22.2 kg | 147 / 74 lb 66.7 / 33.6 kg | 190 / 101 lb 86.2 / 45.8 kg |
| 230 lb 104.3 kg | 68 / 32 lb 30.8 / 14.5 kg | 108 / 51 lb 49 / 23.1 kg | 152 / 76 lb 68.9 / 34.5 kg | 195 / 104 lb 88.5 / 47.2 kg |
| 240 lb 108.9 kg | 70 / 33 lb 31.8 / 15 kg | 111 / 52 lb 50.3 / 23.6 kg | 156 / 78 lb 70.8 / 35.4 kg | 201 / 107 lb 91.2 / 48.5 kg |
How Your Dumbbell High Pull vs Dumbbell Upright Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell high pull strength level
The standards use the sex-specific thresholds from the individual Dumbbell High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell upright row strength level
The standards use the sex-specific thresholds from the individual Dumbbell Upright Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell upright row | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell High Pull and Dumbbell Upright Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell upright row standard is higher; below zero means the dumbbell high pull standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
35.8 → 65.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell upright row standard minus the dumbbell high pull standard. A plus sign means the dumbbell upright row standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −33 lb −14.9 kg | −53 lb −24 kg | −67 lb −30.3 kg | −79 lb −35.8 kg |
| 130 lb 59 kg | −35 lb −15.8 kg | −56 lb −25.4 kg | −70 lb −31.7 kg | −83 lb −37.6 kg |
| 140 lb 63.5 kg | −37 lb −16.8 kg | −59 lb −26.8 kg | −74 lb −33.5 kg | −88 lb −39.9 kg |
| 150 lb 68 kg | −38 lb −17.3 kg | −61 lb −27.7 kg | −78 lb −35.4 kg | −92 lb −41.7 kg |
| 160 lb 72.6 kg | −41 lb −18.6 kg | −64 lb −29 kg | −81 lb −36.7 kg | −95 lb −43.1 kg |
| 170 lb 77.1 kg | −42 lb −19 kg | −67 lb −30.4 kg | −85 lb −38.6 kg | −99 lb −44.9 kg |
| 180 lb 81.6 kg | −43 lb −19.5 kg | −69 lb −31.3 kg | −87 lb −39.5 kg | −104 lb −47.2 kg |
| 190 lb 86.2 kg | −45 lb −20.4 kg | −72 lb −32.6 kg | −91 lb −41.3 kg | −107 lb −48.5 kg |
| 200 lb 90.7 kg | −47 lb −21.3 kg | −75 lb −34 kg | −94 lb −42.6 kg | −111 lb −50.4 kg |
| 210 lb 95.3 kg | −48 lb −21.8 kg | −77 lb −34.9 kg | −97 lb −44 kg | −114 lb −51.7 kg |
| 220 lb 99.8 kg | −50 lb −22.6 kg | −79 lb −35.8 kg | −100 lb −45.4 kg | −118 lb −53.5 kg |
| 230 lb 104.3 kg | −51 lb −23.1 kg | −82 lb −37.2 kg | −103 lb −46.7 kg | −121 lb −54.9 kg |
| 240 lb 108.9 kg | −53 lb −24.1 kg | −84 lb −38.1 kg | −106 lb −48.1 kg | −125 lb −56.7 kg |
| 250 lb 113.4 kg | −54 lb −24.5 kg | −87 lb −39.4 kg | −109 lb −49.5 kg | −128 lb −58.1 kg |
| 260 lb 117.9 kg | −55 lb −24.9 kg | −89 lb −40.4 kg | −112 lb −50.8 kg | −132 lb −59.9 kg |
| 270 lb 122.5 kg | −57 lb −25.9 kg | −91 lb −41.3 kg | −115 lb −52.2 kg | −135 lb −61.3 kg |
| 280 lb 127 kg | −59 lb −26.8 kg | −93 lb −42.2 kg | −118 lb −53.5 kg | −139 lb −63.1 kg |
| 290 lb 131.5 kg | −59 lb −26.8 kg | −96 lb −43.6 kg | −121 lb −54.8 kg | −142 lb −64.4 kg |
| 300 lb 136.1 kg | −61 lb −27.6 kg | −98 lb −44.5 kg | −123 lb −55.8 kg | −145 lb −65.7 kg |
How Women’s Dumbbell High Pull and Dumbbell Upright Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.6 → 42.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell upright row standard minus the dumbbell high pull standard. A plus sign means the dumbbell upright row standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −21 lb −9.5 kg | −33 lb −14.9 kg | −44 lb −20 kg | −52 lb −23.6 kg |
| 110 lb 49.9 kg | −21 lb −9.5 kg | −35 lb −15.8 kg | −47 lb −21.3 kg | −57 lb −25.8 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −37 lb −16.8 kg | −49 lb −22.3 kg | −60 lb −27.2 kg |
| 130 lb 59 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −63 lb −28.6 kg |
| 140 lb 63.5 kg | −26 lb −11.8 kg | −41 lb −18.6 kg | −55 lb −24.9 kg | −66 lb −29.9 kg |
| 150 lb 68 kg | −27 lb −12.2 kg | −43 lb −19.5 kg | −57 lb −25.8 kg | −69 lb −31.3 kg |
| 160 lb 72.6 kg | −28 lb −12.7 kg | −45 lb −20.5 kg | −59 lb −26.8 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −29 lb −13.1 kg | −47 lb −21.3 kg | −62 lb −28.1 kg | −75 lb −34 kg |
| 180 lb 81.6 kg | −31 lb −14.1 kg | −48 lb −21.8 kg | −65 lb −29.5 kg | −78 lb −35.4 kg |
| 190 lb 86.2 kg | −32 lb −14.5 kg | −51 lb −23.1 kg | −66 lb −29.9 kg | −81 lb −36.7 kg |
| 200 lb 90.7 kg | −33 lb −14.9 kg | −52 lb −23.6 kg | −69 lb −31.3 kg | −84 lb −38.1 kg |
| 210 lb 95.3 kg | −34 lb −15.4 kg | −53 lb −24 kg | −72 lb −32.7 kg | −86 lb −39 kg |
| 220 lb 99.8 kg | −35 lb −15.8 kg | −56 lb −25.4 kg | −73 lb −33.1 kg | −89 lb −40.4 kg |
| 230 lb 104.3 kg | −36 lb −16.3 kg | −57 lb −25.9 kg | −76 lb −34.4 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −37 lb −16.8 kg | −59 lb −26.7 kg | −78 lb −35.4 kg | −94 lb −42.7 kg |
Dumbbell High Pull and Dumbbell Upright Row Exercises Used by This Calculator
This calculator uses a strict dumbbell high pull test and a strict dumbbell upright row test. Use strict canonical Dumbbell High Pull and Dumbbell Upright Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell High Pull setup and load convention
– Movement is performed using two dumbbells simultaneously – Exercise begins from a dead stop or controlled hang position – Explosive hip extension must initiate the movement – Dumbbells must travel vertically close to the torso throughout the pull – Elbows must rise above the wrists at the top position – Dumbbells must reach at least lower chest height for the rep to count – Both dumbbells must move symmetrically with synchronized timing – Torso position must remain controlled without excessive backward lean – Knees and hips may extend explosively as part of the movement – Movement is classified as an explosive pull, not a strict upright row – Controlled lowering phase required between repetitions – No excessive swinging, looping, or outward dumbbell drift allowed – No jumping, push pressing, rebending of the knees, or overhead continuation allowed – No torso whip, exaggerated layback, or momentum-assisted arm lifting allowed – Feet must remain planted throughout the movement – Allowed equipment: dumbbells only – Disallowed variation 1: barbell high pulls – Disallowed variation 2: dumbbell snatches – Disallowed variation 3: dumbbell cleans – Disallowed variation 4: partial-range pulls that do not reach lower chest height – Disallowed variation 5: alternating single-arm dumbbell high pulls – Disallowed variation 6: swing-style reps using exaggerated momentum or looping dumbbell paths – Rep is complete when both dumbbells reach at least lower chest height under control with synchronized elbow position and stable torso alignment
Use the canonical Dumbbell Upright Row setup and load convention
Total paired-dumbbell load is used, meaning both dumbbells combined Matched dumbbells are held near the front of the thighs or slightly inside the hips Counted reps start from a stable standing posture with feet planted Each rep starts with arms extended or nearly extended Both dumbbells travel upward close to the body in a controlled upright-row path Elbows lead the movement and rise above or clearly ahead of the wrists through the top range The top position reaches a consistent upper-abdomen, lower-chest, or lower-sternum finish Both dumbbells lower under control back to the starting arm-extension range Use the same stance, grip width, start position, top target, elbow path, and dumbbell pair for every rep Raw no-strap execution is used for the main standard No knee dip, hip drive, leg drive, jump, hip pop, torso swing, backward lean, or body English No high-pull, clean-pull, snatch-pull, shrug-only, curl-only, partial-range, one-arm, or alternating reps No cable, machine, barbell, EZ-bar, kettlebell, band, landmine, or assisted substitutions
Enter one recent Dumbbell High Pull result and one recent Dumbbell Upright Row result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell High Pull — View the individual Dumbbell High Pull standards and next strength-level target.
- Dumbbell Upright Row — View the individual Dumbbell Upright Row standards and next strength-level target.
- Barbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Shrugs — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.